Is Incline Walking as Good as Running? Here's What Experts Say

For years, one of these workouts has been treated as the 'real' cardio and the other as its easier cousin. Experts say that's not quite the full picture.

Incline walking and running are two different forms of exercise bound by a shared foundation: repetitive, rhythmic movement that serves as a cardiovascular workout.

And while they’re also perceived as opposites, one being low impact and the other, high-intensity, one isn’t necessarily "better" than the other, according to experts. It really depends on what you’re trying to achieve.

When it comes to efficiency, running has the advantage. It burns more calories per minute and contributes more to cardiovascular endurance, since it's a higher-intensity workout, says Elizabeth Gardner, MD, an associate professor of orthopedic surgery at Yale School of Medicine.

But that intense workout could also come with a cost. Each time your foot hits the ground, the impact of the force on your joints is roughly two to three times your body weight, says Gab Reznik, CPT and Tone House coach.

On the other hand, because incline walking keeps one foot on the ground at all times, the impact on the joints is reduced. This makes it a more sustainable exercise, allowing you to have longer sessions. It’s also the better option for people who have injuries or joint issues, says Kyle Krupa, DPT, a physical therapist in Miami.

Apart from its cardiovascular benefits, incline walking can also improve muscle endurance, particularly in the glutes, hamstrings, and calves. Steeper inclines and added weight can maximize this.

So which should you choose? If you want maximum calorie burn, run. If you want a lower-impact option that still builds endurance, walk on an incline. Both are complementary, so combining them can lead to better overall results.